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Jo Pavey 10k Training Session

stopwatch running track

Jo Pavey’s extraordinary run in the European Championships 10000m has certainly made more than a few runners think again about what they can achieve.

In a recent issue of Runner’s World Jo detailed an ideal session for sharpening up before a 5k or 10k.

Unusually, it includes both interval and threshold training.

The session

  1. 3 x 800m with 2 min recoveries
  2. 3 mins rest
  3. 3 x 400m with 90 sec recoveries
  4. 5 mins rest
  5. 10 mins at tempo pace
  6. 5 mins rest
  7. 4 x 200m with 60 sec recoveries

The reps should be run at 5k pace or even slightly quicker.

We ran this read more

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Make the most of your recovery run

Make your recovery run a vital part of your running training.

Most runners know the value of the recovery run. They know it helps their body and muscles recover from the pounding of the harder training or racing. But do they really know?

There is in fact very little evidence that recovery runs between training sessions actually help with recovery. They certainly don’t flush out waste products which have long since been dispersed shortly after exercise. read more

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What speed should I do my 400m reps?

stopwatch

Here is a great two-in-one track session.

You can do this on your own or in company. If you have an accurate GPS and some flat road you can also do it away from the track.

Why two-in-one?

Because you set your repetition time based on your performance during the first part of the session, and then you run the session accordingly. It’s very simple to remember, and you don’t need any fancy calculators read more

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Running for busy mums…

…being flexible (and I don’t mean lithe!!)

My scheduled run for Wednesday was an interval session – 6 x 1km with 75 second recoveries – and I had planned to do that at 2pm in the afternoon, just before school pick-up. The littlest person in the house had other ideas! He wanted to nap at 2pm, so I had to  reschedule – not an unusual occurence these days!! Now, it gets read more

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Circuit Training….

….but no time for a run!

I went to my first ever circuit class 3 weeks after having my baby in April 2012 and I was instantly hooked. I’ve been going twice a week ever since and feel much stronger, particularly in the core. Interestingly, I had terrible back problems after having my first son, but I have remained injury free this time around despite being 8 years older.

I say injury free, read more

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The Weekend Long Run..

…not ever so long!

It’s been a while since I have been able to do my long run off road. Before our recent addition to the family, my husband and I did our long runs together and a large percentage of them would be off road. Our favourite runs were on the South Downs. Today, he got up early to run on the Downs with friends, and I met him up there 2 hours later to do a solitary long(ish) read more